Season 24/25 2024 Amsterdam (3803) HYROX (3321) Men (2229) De Jong Johan

De Jong Johan Hyrox Result

Dive into this athlete’s performance at 2024 Amsterdam using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 849 similar athletes.

Performance Highlights

NED NED Flag Men 30-34 #112023 01:48:08 460th in AG | Top 92.9% 1976th | Top 88.6%
+05:34
58:06
Run Total
+00:42
07:16
Avg. Lap
+01:17
06:40
Best Lap
-02:56
42:56
Workout Total
-00:22
05:22
Avg. Workout
-02:32
07:12
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 849 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 849 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire De Jong Johan's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights De Jong Johan's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 849 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the De Jong Johan's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve De Jong Johan's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 13:58. Check the detail of the improvement plan below.

07:18 Potential Improvement 52.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:18 58:06 to 50:48 52.3%
Burpees Broad Jump 04:12 11:23 to 07:11 30.1%
Sandbag Lunges 02:28 09:05 to 06:37 17.7%
Ski Erg 00:00 04:18 to 04:18 0.0%
Sled Push 00:00 01:35 to 01:35 0.0%
Sled Pull 00:00 03:33 to 03:33 0.0%
Rowing 00:00 04:56 to 04:56 0.0%
Farmers Carry 00:00 02:21 to 02:21 0.0%
Wall Balls 00:00 05:45 to 05:45 0.0%

Splits Time

De Jong Johan Perfect Race
Splits Total Average Total
Running 1 04:35 00:00 05:22 -00:47 00:00 +00:00
Ski Erg 04:18 04:35 04:46 -00:28 05:22 -00:47
Running 2 06:40 08:53 05:54 +00:46 10:08 -01:15
Sled Push 01:35 15:33 03:38 -02:03 16:02 -00:29
Running 3 07:38 17:08 06:34 +01:04 19:40 -02:32
Sled Pull 03:33 24:46 06:24 -02:51 26:14 -01:28
Running 4 08:22 28:19 06:33 +01:49 32:38 -04:19
Burpees Broad Jump 11:23 36:41 07:23 +04:00 39:11 -02:30
Running 5 08:08 48:04 06:50 +01:18 46:34 +01:30
Rowing 04:56 56:12 05:16 -00:20 53:24 +02:48
Running 6 07:20 01:01:08 06:38 +00:42 58:40 +02:28
Farmers Carry 02:21 01:08:28 02:40 -00:19 01:05:18 +03:10
Running 7 06:50 01:10:49 06:37 +00:13 01:07:58 +02:51
Sandbag Lunges 09:05 01:17:39 06:52 +02:13 01:14:35 +03:04
Running 8 08:35 01:26:44 08:04 +00:31 01:21:27 +05:17
Wall Balls 05:45 01:35:19 08:53 -03:08 01:29:31 +05:48
Roxzone 07:12 01:48:08 09:44 -02:32 01:48:08
Based on 849 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Johan De Jong participated in the 2024 Amsterdam Hyrox race and placed in the top 63% overall, with a rank of 1987 out of 3118 athletes. Within his age group (30-34), he ranked 462 out of 672 athletes, placing him in the top 68%. His overall time was 01:48:08. Johan's total running time was 00:58:06, which is 05:12 slower than the average, indicating a need for improvement in running efficiency. Notably, his running speed decreased significantly after the initial two segments, suggesting he started the race too fast and struggled to maintain his pace. Johan demonstrated strong performance in strength-based exercises, particularly in the Sled Push, Sled Pull, and Wall Balls. This indicates he has a strength-oriented profile but needs to enhance his running capabilities to achieve a more balanced performance.

Segments to Improve

  • Burpees Broad Jump: 00:11:23 (04:06 slower than average) - This segment proved to be a major challenge, placing Johan in the 99th percentile. Improving explosive power and endurance is crucial here. Training Strategy: Incorporate plyometric exercises such as box jumps, depth jumps, and broad jumps to enhance explosive power. High-intensity interval training (HIIT) focusing on burpees and sprints can improve endurance under fatigue.
  • Sandbag Lunges: 00:09:05 (02:17 slower than average) - This segment also shows room for improvement. Training Strategy: Focus on lower body strength and stability. Exercises like weighted lunges, step-ups, and Bulgarian split squats can increase leg strength. Incorporating balance exercises and core strengthening routines will aid in maintaining form during fatigue.
  • Total Running Time: 00:58:06 (05:12 slower than average) - Running endurance and pacing need attention. Training Strategy: Implement a structured running program that includes tempo runs, interval training, and long-distance running to improve overall running economy. Pay special attention to pacing strategies to avoid starting too fast and losing speed in subsequent segments.

Race Strategies

  • Start with a Controlled Pace: To avoid burnout, Johan should aim to start the race at a more controlled pace, especially in the first few running segments. This will help conserve energy for later stages.
  • Focus on Transition Efficiency: Although Johan's Roxzone time was commendable, continuous improvement in transitions between exercises can shave off precious seconds, contributing to a better overall time.
  • Compromised Running Drills: Practice running immediately after strength exercises during training to mimic race conditions and improve the ability to maintain pace post-exertion.
  • Nutrition and Hydration: Ensure adequate nutrition and hydration leading up to the race and during the event to maintain energy levels and focus.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Dörr Patrick 2024 Karlsruhe 01:48:33
A.M Irwan 2024 Incheon 01:47:51
Catala Colomina Salvador 2023 Valencia 01:48:09
Blanchard Romain 2023 Hong Kong 01:47:38
Graf Moritz 2023 Frankfurt 01:48:37
Alexandrou Dassos 2023 London 01:48:20
Stoica Alexandru 2024 London 01:48:20
Gohil Alpesh 2024 Birmingham 01:48:11
Burke Eoghan 2024 Malaga 01:47:41
Negueruela Martos Jacobo 2023 London 01:48:29

Measure Your Performance Against Top Athletes

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